Recently attended a 6:30pm bootcamp class and after 30 minutes.....here are some things to consider;1. Mosquito spray......I was eaten alive by tons of mosquitos I did not see2. Uneven pavements....When it is dark, it is hard to see uneven pavements3. Security of possessions....While everyone is working out, there is no one to monitor your belongings. There are those out there seeking opportunities of ill intent4. Ants....There are many things you can not see while working out in the dark and ants have to live somewhere. A great place for them to live is in grass5. Rocks....many participants are requested to bring mats to the events, and most mats that you carry (sticky mats) are not thick enough to protect one from the many elements that will be by your knees or backThere are many dangers everywhere, but when doing a bootcamp in the dark, these are some things one will want to consider. It did nothing for my self esteem to hear the instructor telling us to "suck it up!"

Some people say "change is good" while others resist change. If you did the same thing over and over and over again, just think how much excitement you would be looking forward too. Go to the same dry cleaner every Tuesday, stop and get a coffee driving the same route and every Thursday take the same route to go pick up your dry cleaning and see if you are excited about going. BUT....take a different route, see different things and see if your excitement level is elevated!We are changing things up all the time at Operation Shape Up to give our clients results!!!! Doing the same thing over and over can lead to injury as well as boredom. Do your clients a favor and instead of working chest and triceps on Monday, back and biceps on Tuesday, legs on Wednesday, shoulders on Thursday, then off for two days.....switch it up. Change the exercise, change the reps, change the tempo or change the day order.Now...Let us go and Change Lives!!!!

We try to encourage people in our lives while at work, at play and at home. How do we get ou spouses to get up and take out the trash after we have done everything possible in our home, from cooking dinner, to washing dishes, to cleaning the car and they are watching television? Sure, some spouses take the first step by pitching in, while others have to be asked several times to do something.

We can encourage others by something as simple as recognizing something they do. Case in point. You see someone taking a class and you notice how much effort they put into doing the exercises the instructor has given them. You say to that person, "wow, you looked fantastic doing that move." You have done so many things for the person that was said to. You increased their confidence, they actually feel as though others are watching them so the next class will be even better for them.What can you do today to encourage someone else other than yourself?

It is that one day in the week where you get to refresh, renew and energize. Take time to yourself to meditate, attend a place of worship or watch something on television that will brighten your heart. The world is filled with so much negativity and we need a shield so we do not become poluted.Enjoy your Sunday.

I was talking with a client and we were going over body fat percentages, weight, height, ideal weight, etc....and he said to me, "I want to get fit and will do whatever it takes." This impressed me, so I said, "the hardest thing about working out is the WORK!"Think about it. Appromately 10-12% of the population is fit due to what they do, so that leaves a huge percentage of individuals that will deal with costly health issues associated with being overweight or obese. We go to work 8-10 hours a day, we work at home doing duties of cleaning the house, washing clothes, etc.....BUT, why is it we do not want to put in the work to get our bodies right?If we dedicated 20 minutes a day to stretching, toning, limbering, etc....we would be in much better shape than we are. Americans eat way too much, we supersize everything, a 24 ounce coffee is 4 cups of coffee not one. If we put in the work, we would love the results both on the outside as well as the inside.Treat yourself right!

You go through your school years and develop relationships with those in which you may or may not have things in common with and events or situations brings you closer together. Some of your childhood friends will be with you in your life into adulthood and beyond, some were only there for a short time, but no matter what.....you learned something from them and hopefully grew as a person.As an adult, some may or may not develop friendships and as we age, it is harder to create bonds with other adults due to trust issues. I am so fortunate to be able to say, I have friendships all around the world from Quito, Equador to Cebu, Philippines to Mexico, Japan, Hawaii and across the United States. Being an ambassador for one of the largest certification agencies in the world, AFAA, I have come to know many across our beautiful world. It is an honor and a privilage to have so many that I carry in my heart.There is nothing better than friendship with another person, they pick you up on days you feel low, or make you laugh when you did not expect it. I hope you are as lucky to have wonderful people in your life that you call friends.

The trapezius muscle is a flat, triangular muscle that covers the back of the neck, shoulders and thorax. The upper and lower fibers are important to the orientation of the shoulder blade (scapula). The upper part, acting alone, elevates the shoulder and braces the shoulder girdle when a weight is carried. The lower part draws the scapula downward. When both of the trapezius muscles act together, the scapula can be brought toward the body and the head can draw directly backward.

What are hemorrhoids?Hemorrhoids are swollen veins in the anal canal. This common problem can be painful, but it's usually not serious.Veins can swell inside the anal canal to form internal hemorrhoids. Or they can swell near the opening of the anus to form external hemorrhoids. You can have both types at the same time. The symptoms and treatment depend on which type you have. Many people have hemorrhoids at some time.

What causes hemorrhoids? Too much pressure on the veins in the pelvic and rectal area causes hemorrhoids. Normally, tissue inside the anus fills with blood to help control bowel movements. If you strain to move stool, the increased pressure causes the veins in this tissue to swell and stretch. This can cause hemorrhoids.

Diarrhea or constipation also may lead to straining and can increase pressure on veins in the anal canal. Pregnant women can get hemorrhoids during the last 6 months of pregnancy. This is because of increased pressure on the blood vessels in the pelvic area. Straining to push the baby out during labor can make hemorrhoids worse. Being overweight can also lead to hemorrhoids. What are the symptoms? The most common symptoms of both internal and external hemorrhoids include:

Bleeding during bowel movements. You might see streaks of bright red blood on toilet paper after you strain to have a bowel movement.

Internal hemorrhoidsWith internal hemorrhoids, you may see bright red streaks of blood on toilet paper or bright red blood in the toilet bowl after you have a normal bowel movement. You may see blood on the surface of the stool. Internal hemorrhoids often are small, swollen veins in the wall of the anal canal. But they can be large, sagging veins that bulge out of the anus all the time. They can be painful if they bulge out and are squeezed by the anal muscles. They may be very painful if the blood supply to the hemorrhoid is cut off. If hemorrhoids bulge out, you also may see mucus on the toilet paper or stool.

External hemorrhoidsExternal hemorrhoids can get irritated and clot under the skin, causing a hard painful lump. This is called a thrombosed, or clotted, hemorrhoid.

How are hemorrhoids diagnosed? Your doctor can tell if you have hemorrhoids by asking about your past health and doing a physical exam. You may not need many tests at first, especially if you are younger than 50 and your doctor thinks that your rectal bleeding is caused by hemorrhoids. Your doctor may just examine your rectum with a gloved finger. Or your doctor may use a short, lighted scope to look inside the rectum.

Colonoscopy is a test that allows your doctor to look at the nner lining of your large intestine (rectum and colon). He or she uses a thin, flexible tube called a colonoscope to look at the colon. A colonoscopy helps find ulcers, colon polyps, tumors, and areas of inflammation or bleeding. During a colonoscopy, tissue samples can be collected (biopsy) and abnormal growths can be taken out. Colonoscopy can also be used as a screening test to check for cancer or precancerous growths in the colon or rectum (polyps). The colonoscope is a thin, flexible tube that ranges from 48 in. (122 cm) to 72 in. (183 cm) long. A small video camera is attached to the colonoscope so that your doctor can take pictures or video of the large intestine (colon). The colonoscope can be used to look at the whole colon and the lower part of the small intestine. A test called sigmoidoscopy shows only the rectum and the lower part of the colon. Before this test, you will need to clean out your colon (colon prep). Colon prep takes 1 to 2 days, depending on which type of prep your doctor recommends. Some preps may be taken the evening before the test. For many people, the prep for a colonoscopy is more trying than the actual test. Plan to stay home during your prep time since you will need to use the bathroom often. The colon prep causes loose, frequent stools and diarrhea so that your colon will be empty for the test. The colon prep may be uncomfortable and you may feel hungry on the clear liquid diet. If you need to drink a special solution as part of your prep, be sure to have clear fruit juices or soft drinks to drink after the prep because the solution tastes salty.

Colonoscopy is one of many tests that may be used to screen for colon cancer. Which screening test you choose depends on your risk, your preference, and your doctor. Talk to your doctor about what puts you at risk and what test is best for you

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This tell it like it is Trainer is no stranger to educating others. If you want real results without spending thousands of dollars, Operation Shape Up has the answers for you. The daily blog is intended to assist you getting over the hurdles.